Human Body Needs Some Essential Minerals
Calcium
Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.
Recommended supplement: Coral Calcium Supreme
Facts-Calcium
eases insomnia and helps regulate the passage of nutrients through cell walls.
Without calcium, your muscles wouldn't contract correctly, your blood wouldn't
clot and your nerves wouldn't carry messages. If you don't get enough calcium
from the food you eat, your body automatically takes the calcium needed from
your bones. If your body continues to tear down more bone than it replaces over
a period of years in order to get sufficient calcium, your bones will become
weak and break easily. Deficiency may result in muscle spasms and cramps in the
short term and osteoporosis.
Calcium is essential to almost every function in the body. For
most of these, such as blood clotting, intracellular signaling, muscle contraction, only trace amounts are needed. However, large amounts of calcium
are needed to make bone (which is 18% calcium), So substantial
amounts are needed in the diet, especially during infancy, childhood, and pregnancy.
Three hormones:
parathyroid hormone (PTH)
calcitonin, and
calciferol (vitamin D)
work together to regulate how much calcium
is absorbed from your food
is taken from, or added to, bone
is excreted in the urine.
A temporary deficit in the amount of calcium in the diet can be
compensated for by its removal from the huge reserves in bone.
Fruit Sources-Most fruits contain some calcium, these have a bit more than
usual:
Blackberries
Blackcurrants
Dates
Grapefruit
Mulberries
Orange
Pomegranate
Prickly Pears
Vegetable Sources- Most vegetables contain some calcium, these have a bit more
than usual:
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
Celery
Chinese Broccoli
French Beans
Kale
Okra
Parsnip
Spirulina
Swiss Chard
Turnip
Nut/Grain Sources
Almonds
Amaranth
Brazil Nuts
Filberts/Hazelnuts
Oats
Pistachios
Sesame Seeds
Wheat - Durum
Wheat - Hard White
Meat/Protein Sources
Cheddar Cheese
Cottage Cheese
Cream Cheese
Cows Milk
Eggs
Caviar
Perch
Pollock
Sardines
Goat Milk
Goat Cheese
Soy Beans
Yogurt
Sour Cream
Lowfat Yogurt
Legume Sources
Edamame
Navy Beans
Soy Beans
White Beans
Winged Beans
Copper
The estimated safe and adequate intake for copper is 1.5 - 3.0
mg/day. Many survey studies show that Americans consume about 1.0 mg or less of
copper per day.
Facts-Copper
is involved in the absorption, storage and metabolism of iron and the formation
of red blood cells. It also helps supply oxygen to the body. The symptoms of a
copper deficiency are similar to iron-deficiency anemia.
Fruit Sources- Most fruits contain a small amount of copper, but kiwi fruit
has a significant amount.
Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passion fruit
Pomegranate
Vegetable Sources-Most vegetables have some copper, but Lima Beans have
a significant amount.
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro
Nut/Grain Sources- Most nuts contain a trace amount of copper.
Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat - Durum
Wheat - Hard Red
Meat/Protein Sources-Most proteins contain a trace amount of copper.
Beef
Cheddar Cheese
Perch
Salmon
Sardines
Goat Cheese
Soy Beans
Soy Milk
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Legume Sources
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Winged Beans
Iodine
Adults should get 150 mcgs per day.
The children's recommendation for iodine is 70 to 150 mcg (that
is micrograms).
Facts-Iodine
helps regulate the rate of energy production and body weight and promotes
proper growth. It also promotes healthy hair, nails, skin and teeth. In
countries where iodine is deficient in the soil, rates of hypothyroidism,
goiter and retarded growth from iodine deficiency are very high. In developed
countries, however, because iodine is added to table salt, iodine deficiencies
are rare.
Incorporated in the hormones thyroxine (T4) and triiodothyronine (T3).
In regions with iodine-deficient soils, food may not contain
enough iodine to meet body needs. The result is goiter: a swelling of the
thyroid gland.
The use of iodized salt (table salt to which a small amount of
sodium iodide, KI, is added) has reduced the incidence of goiter in most
developed countries.
Because iodine deficiency during pregnancy can lead to mental
retardation of the infant, it is recommended that pregnant women receive 150-250
µg of iodine daily during both pregnancy and lactation. Hundreds of supplements
- both prescription and nonprescription - are sold for this purpose. However, a
study of 60 of them reported in the 2/26/09 issue of The New England Journal of
Medicine found that only 9 of the 60 contained an amount of iodine within 5% of
the amount claimed on the label. Others ranged from only 11% of the amount
claimed to almost 3 times as much. Examples: one (prescription) preparation
claiming a daily dose of 150 µg actually provided only 26 µg while another
(nonprescription) preparation claiming 226 µg of iodine actually contained 610
µg.
Fruit Sources-Fruits grown in iodine-rich soils contain Iodine.
Vegetable Sources-Vegetables grown in iodine-rich soils contain Iodine.
Nut/Grain Sources-Nuts grown in iodine-rich soils contain Iodine.
Meat/Protein Sources-Proteins produced in iodine-rich areas contain Iodine.
Legume Sources-Most legumes do not contain a significant amount of Iodine.
Iron (Fe)
Women and teenage girls need at least 15 mg a day, whereas men
can get by on 10.
It is important that children get about 10 to 12 mg of iron per
day, preferably from their diet. Breastfeeding is the best insurance against
iron deficiency in babies.
Facts-Most
at risk of iron deficiency are infants, adolescent girls and pregnant women.
Iron deficiency in infants can result in impaired learning ability and
behavioral problems. It can also affect the immune system and cause weakness
and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at
the same time you eat the food containing iron. The tannin in non-herbal tea
can hinder absorption of iron. Take iron supplements and your vitamin E at
different times of the day, as the iron supplements will tend to neutralize the
vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.
Iron is incorporated in a number of body constituents, notably
cytochromes
myoglobin, and
hemoglobin.
Not surprisingly, an iron deficiency shows up first as anemia.
In developed countries like the U.S., iron deficiency is the
most common mineral deficiency. It is particularly common among women because
of the loss of blood during menstruation and the need for extra iron during
pregnancy and breast feeding. Marginal iron intake is so widespread that some
nutritionists want to have iron added to common foods like bread and cereals,
just as some vitamins now are. However, excess iron in the body also leads to
problems, and this has made the proposal controversial. Even iron supplement
tablets pose risks: thousands of children in the U.S. are accidentally poisoned
each year by swallowing too many iron tablets. In fact, iron is the most
frequent cause of poisoning deaths among children in the U.S.
Fruit Sources-While most fruits have some iron, probably the best source of
iron for children is raisins, which are rich in iron. Other fruits which
have a good amount of iron are:
Avocado
Blackberries
Blackcurrant
Boysenberries
Breadfruit
Cherries
Dates
Figs
Grapes
Kiwi
Lemon
Loganberries
Lychee
Mulberries
Passion Fruit
Persimmon
Pomegranate
Raspberries
Strawberry
Watermelon
Vegetable Sources
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard
Nut/Grain Sources-Most nuts contain a small amount of iron.
Amaranth
Buckwheat
Cashews
Coconut
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White
Meat/Protein Sources
Beef
Caviar
Sardines
Goat Cheese
Lamb
Soy Beans
Soy Milk
Turkey Bacon
Turkey Leg
Roast Duck
Hamburger
Beef Sausage
Beef Jerky
Ground Turkey
Legume Sources
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Mung Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Split Peas
White Beans
Winged Beans
Phosphorous
Adults need 700 mg/day.
Children need 500 to 1250 mg/day.
Facts-
In combination with calcium, phosphorus is necessary for the formation of bones
and teeth and of the nerve cells. Phosphorus is second to calcium in abundance
in the body. It is very widely distributed in both plant and animal foods so it
is unlikely that deficiency would be a problem.
Avocado
Blackcurrants
Breadfruit
Dates
Guava
Kiwi
Lychee
Mulberries
Passionfruit
Pomegranate
Vegetable Sources
Amaranth leaves
Artichoke
Brussels Sprouts
Celeriac
Corn
French Beans
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Taro
Nut/Grain Sources
Brazil Nuts
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Spelt
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White
Meat/Protein Sources
Beef
Cheddar Cheese
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Goat Cheese
Soy Beans
Turkey Bacon
Lowfat Yogurt
Legume Sources-Most legumes are a
good source of Phosphorous but these are the highest.
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
White Beans
Winged Beans
Zinc
Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.
Vegetarians need about 50 percent more zinc in their diet than
meat eaters.
Facts-This
metal is important in a number of key activities, ranging from protein and
carbohydrate metabolism to the immune system, wound healing, growth and vision.Severe deficiency can contribute to stunted growth. Deficiency
can sometimes be seen in white spots on the fingernails.
Zinc is incorporated in many:
enzymes and
transcription factors
Zinc supplements are popular for their supposed antioxidant
properties and to hasten the recovery from colds. Excessive intake of zinc
causes a brief illness. Its most frequent cause is from ingested acidic food or
drink that has been stored in galvanized (zinc-coated) containers.
Fruit Sources-Most fruits contain a
small amount of zinc, but the following have a significant amount:
Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries
Vegetable Sources
Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Corn
French Beans
Lima Beans
Okra
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard
Nut/Grain Sources-Most nuts have some
zinc, but these have a significant amount:
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White
Meat/Protein Sources
Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Catfish
Herring
Sardines
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Yogurt
Turkey Leg
Lowfat Yogurt
Roast Duck
Hamburger
Bacon
Beef Sausage
Beef Jerky
Hot Dog (Beef)
Ground Turkey
Ground Chicken
Legume Sources-Most legumes are a
good source of Magnesium but these are the highest
Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Navy Beans
Soy Beans
Split Peas
White Beans
Winged Beans
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